04.12.2021

Warm Up
2 sets
banded squares- walk around 4 times with mini-band around the ankles
single leg RDLs x 8/side at 31X1
deep squat hold x 30 seconds



Strength
Deadlifts
3 deadlifts to knee with a 3 second pause + 1 deadlift
build over 5 sets- start at 65%


Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
https://www.instagram.com/p/CHn3VoLHd-2/




Skill
push ups 5 sets of 5 reps
*weighted for an extra challenge
between sets of push ups- wall walk + 10- handstand marches

WOD
"Aspen"
9:00
7 rounds of
5 thrusters 135/95 115/75 95/65
3 bar facing burpees
1 bar muscle up or 1 strict chest to bar or 1 strict pull up
then
max reps power cleans in the remaining time